Thursday 161222

New Toys to make us Stronger

New Toys to make us Stronger

 Hoodies shirts & beenies are in! All pre-orders are sorted and ready for pick up, accounts will be charged automatically. For those of you who did not order, we have extra’s :-)

LCF 2016 New Years Eve Throwdown 0830-1230 or be done sooner. RX and Scaled Teams.
Programming is posted on Community board. Get your team or sign up & be matched up.

Thursday YOGA with Sara B at 7:15pm

Saturday Hours:
0600 Olympic Lifting.
0700 WOD
0900 WOD

Sunday Hours:
Closed

Dynamic Warm-Up – Mobility
Prepare to for..

WOD “Annie Pushes a Sled”
Teams of 3
4 Rounds of:
30 sec on 30 sec off
P.1 Max Double Unders
P.2 Max Abmat SitUps
P.3 Max Heavy Sled Push
Rotate between each station, then REST 1 min as team before started the next round

*Scale weight and movement accordingly to maintain intensity with good mechanics.  Ask your coach for help.

ROMWOD: 18- 22 Minute 

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